Snippit Sports Science

By SnippitScience

Your weekly "Snippit" of applied sports science... more

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The podcast currently has 100 episodes available.

Snippit Sports Science episodes:

June 18, 2019 Snippit 62 ► Saliva as a Marker of Competition Readiness
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Hi everyone,
Today's episode I review a paper that uses Salivary Alpha Amylase and Cortisol as biomarkers to help explain competition readiness is athletes. As both of these metabolites can now be analysed real-time this has great advantage. The paper I review is called:
Salivary alpha-amylase response to competition: relation to gender, previous experience, and attitudes.
Journal: Psychoneuroendocrinology. 2006 Jul;31(6):703-14. Epub 2006 Apr 18.
Authors: Kivlighan KT, Granger DA.

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24min
June 10, 2019 Snippit 61 ► Heavy BFR - It's not just for rehab
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Hi everyone,
I've found in the archives a previous podcast episode that Jared and I recorded but haven't released yet. So please excuse the audio as this was recorded some time ago in the "early days."

The article we review centres around the concept of lifting heavy (70%RM) with Blood Flow Restriction. This is a prefect example of how to incorporate BFR into athletes training regime.
The article is:
Three Weeks of Occlusion Training can Improve Strength and Power in Trained Athletes.
International Journal of Sports Physiology and Performance.
Authors: Cook, C. J., Kilduff, L. P., & Beaven, C. M.

PURPOSE: To examine the effects of moderate load exercise with and without blood flow restriction on strength, power and repeated sprint ability, along with acute and chronic salivary hormonal parameters.
METHODS: Twenty male semi-professional rugby union athletes were randomized to a lower-body blood flow restricted intervention (an occlusion cuff inflated to 180 mmHg worn intermittently on the proximal thighs) or a control intervention that trained without occlusion in a cross-over design. Experimental sessions were performed three times a week for three weeks with 5 sets of 5 repetitions of bench press, leg squat and pull-ups performed at 70% of 1-repetition maximum. RESULTS: Greater improvements were observed (occlusion training vs control) in bench press (5.4±2.6 vs 3.3±1.4kg), squat (7.8±2.1 vs 4.3±1.4kg), maximum sprint time (-0.03±0.03 vs -0.01±0.02s) and leg power (168±105 vs 68±50W). Greater exercise-induced salivary testosterone (Effect Size: 0.84 to 0.61) and cortisol responses (ES: 0.65 to 0.20) were observed following the occlusion intervention sessions compared to the non-occluded controls; however the acute cortisol increases were attenuated across the training block.
CONCLUSIONS: Occlusion training can potentially improve the rate of strength training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading which could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench press strength resulting from lower-body occlusion suggests a systemic effect of blood flow restricted training.

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14min
June 04, 2019 Snippit 60 ► Applying Elite Sports Science with Dr. Chris Bach
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Hi everyone,
Thanks for sticking with us whilst we migrate all of our episodes to Podbean. In today's episode, I speak to Dr. Chris Bach who is based at the University of Nebraska as he is the Director of Nebraska Athletic Performance Labs. He is skilled in sports research, performance testing, load monitoring, sports nutrition, sleep and travel physiology. I took the opportunity to interview him whilst I was recently in the USA. Due to Chris' vast experience instead of reviewing a paper, this podcast illustrates how Chris and the rest of his staff provide a practical translation of sports science in an applied manner with elite athletes. Also he gives fantastic advice for aspiring sports scientists (and S&C coaches) who may want to work in this type of environment.
Follow Chris on twitter: @ChrisWBach or contact him via email [email protected].
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24min
May 28, 2019 Snippit 59 ► Free Weight Vs Machines
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The Effects of Training with Free Weights or Machines on Muscle Mass, Strength, and Testosterone and Cortisol Levels
Shane Schwanbeck

Free weights are generally preferred over machines by practitioners of strength training because they involve incorporation of greater muscle mass because of the greater stabilization that is required. Using free weights may therefore allow one to gain more muscle mass and strength with chronic training; however, this has not been thoroughly addressed. The purpose of this study was to compare the effect of training with free weights or machines on muscle mass, testosterone and cortisol concentrations, and strength.

Fifteen males and twenty-one females aged 22 ± 3 y with previous weight training experience trained using only free weights or only machines for eight weeks. Hormone concentrations were assessed via saliva samples pre and post workout at the beginning, mid-way, and end of the study. Muscle thickness, lean tissue mass, and strength were measured at the beginning and the end of the study.

Elbow flexor thickness increased significantly by 3.9% and a 5.1% in the free weight group and machine group, respectively (p
...more
17min
May 27, 2019 Snippit 58 ► Exercise, Immunity & Infection - How to exercise when you're sick
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Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies. Thank you EliteForm for making Snippit possible. Please visit eliteform.com and check out their products, StrengthPlanner and PowerTracker.
You too can help support the podcast:► www.patreon.com/snippitscience

Today's article is a great for those who want guidance around exercise and illness.
The BASES expert statement on exercise, immunity, and infection.
Journal of sports sciences, 30(3), 321-324.Gleeson, M., & Walsh, N. P. (2012).
AbstractAn individual's level of physical activity influences their risk of infection, most likely by affecting immune function. Regular moderate exercise reduces the risk of infection compared with a sedentary lifestyle, but very prolonged bouts of exercise and periods of intensified training are associated with an increased risk of infection. There are several lifestyle, nutritional, and training strategies that can be adopted to limit the extent of exercise-induced immunodepression and minimize the risk of infection. This expert statement provides a background summarizing the evidence together with extensive conclusions and practical guidelines.

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20min
May 26, 2019 Snippit 57 ► Respiratory Training
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Journal of Strength and Conditioning ResearchSeptember 2018, Volume 32 (9), p 2665–2676Copyright © 2018 by the National Strength & Conditioning Association.https://insights.ovid.com/crossref?an=00124278-201809000-00030
ISSN: 1064-8011Brief Review

Recent Advancements in Our Understanding of the Ergogenic Effect of Respiratory Muscle Training in Healthy Humans : A Systematic Review
Shei, Ren-Jay

Abstract

Respiratory muscle training (RMT) has been shown to be an effective ergogenic aid for sport performance. Respiratory muscle training has been documented to improve performance in a wide range of exercise modalities including running, cycling, swimming, and rowing. The physiological effects of RMT that may explain the improvements in performance have been proposed to include diaphragm hypertrophy, muscle fiber–type switching, improved neural control of the respiratory muscles, increased respiratory muscle economy, attenuation of the respiratory muscle metaboreflex, and decreases in perceived breathlessness and exertion.

This review summarizes recent studies on the ergogenicity and mechanisms of RMT since 2013 when the topic was last systematically reviewed.

Recent evidence confirms the ergogenic effects of RMT and explores different loading protocols, such as concurrent exercise and RMT (i.e., “functional” RMT). These studies suggest that adapting new training protocols may have an additive improvement effect, but evidence of the efficacy of such an approach is conflicting thus far. Other recent investigations have furthered our understanding of the mechanisms underpinning RMT-associated improvements in performance. Importantly, changes in ventilatory efficiency, oxygen delivery, cytokine release, motor recruitment patterns, and respiratory muscle fatigue resistance are highlighted as potential mechanistic factors linking RMT with performance improvements.

It is suggested that future investigations focus on development of sport-specific RMT loading protocols, and that further work be undertaken to better understand the mechanistic basis of RMT-induced performance improvements.

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28min
May 25, 2019 Snippit 56 ► Olympic Combat Athletes' HIIT Adaptations
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High Intensity Interval Training (HIIT) is quite a popular method of training presently. There are many different protocols associated with HIIT so this is a great review that looks at performance and physiological adaptations with elite Olympic based combat sport athletes.

Effects of High-Intensity Interval Training on Olympic Combat Sports Athletes' Performance and Physiological Adaptation: A Systematic Review.

Author information: Franchini E, Cormack S, Takito MY.
Abstract
Effects of high-intensity interval training on Olympic combat sports athletes' performance and physiological adaptation: A systematic review. J Strength Cond Res 33(1): 242-252, 2019-Combat sports represent around 25% of all Olympic medals disputed, and the success in these sports are determined by technical-tactical excellence and supported by physiological and psychological development. Although the training in combat sports is intermittent training by nature, some researchers have started to focus their attention on the effects of complementary high-intensity interval training (HIIT)-coupled standard combatsports-specific training on morphological, physiological, and performance adaptations. Thus, in this systematic review, we aimed to verify the effects of this type of training on these variables. A total of 117 articles in the electronic databases Pubmed, Scopus, and Web of Science were retrieved, and 9 studies remained in the present systematic review. A total of 228 athletes (138 judo athletes, 40 taekwondo athletes, 18 boxers, 17 karate athletes, and 15 wrestlers) were investigated in these 9 studies (5 with judo athletes, 1 with boxers, 1 with karate athletes, 1 with wrestlers, and 1 with taekwondo athletes). The HIIT protocols investigated did not generate any change in body fat percentage or body mass but generally resulted in increases in (Equation is included in full-text article.)max or (Equation is included in full-text article.)peak, varying from 4.4 to 23.0%. However, the most observed benefit of HIIT protocols was an increase in anaerobic fitness, represented by improvements in anaerobic power and capacity.

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16min
May 24, 2019 Snippit 55 ► Set Number as Training Volume
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Total Number of Sets as a Training Volume Quantification Method for Muscle HypertrophyA Systematic Review

Baz-Valle, Eneko; Fontes-Villalba, Maelán; Santos-Concejero, Jordan

The Journal of Strength & Conditioning Research: July 30, 2018 - Volume Publish Ahead of Print - Issue - phttps://journals.lww.com/nsca-jscr/Abstract/publishahead/Total_Number_of_Sets_as_a_Training_Volume.95211.aspx

Abstract

Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. J Strength Cond Res XX(X): 000–000, 2018

This review aimed to determine whether assessing the total number of sets is a valid method to quantify training volume in the context of hypertrophy training.

A literature search on 2 databases (PubMed and Scopus) was conducted on May 18, 2018. After analyzing 2,585 resultant articles, studies were included if they met the following criteria: (a) studies were randomized controlled trials, (b) studies compared the total number of sets, repetition range, or training frequency, (c) interventions lasted at least 6 weeks, (d) subjects had a minimum of 1 year of resistance training experience, (e) subjects' age ranged from 18 to 35 years, (f) studies reported morphologic changes through direct or indirect assessment methods, (g) studies involved participants with no known medical conditions, and (h) studies were published in peer-reviewed journals.

Fourteen studies met the inclusion criteria. According to the results of this review, the total number of sets to failure, or near to, seems to be an adequate method to quantify training volume when the repetition range lies between 6 and 20+ if all the other variables are kept constant.

This approach requires further development to assess whether specific numbers of sets are key to inducing optimal muscle gains.

Copyright © 2019 by the National Strength & Conditioning Association.

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20min
May 23, 2019 Snippit 54 ► Type 1 Hypertrophy After BFR - Part 2
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Hi everyone,
Today's podcast is a paper that we have spoken a lot about since it was published. This paper got a lot of publicity on social media and is probably a great example of not judging a book by it's cover. In other words, when you dig a bit deeper into the article, there are a lot of interesting findings and points to note. This is a big paper so we have split it into two parts. We hope you enjoy.

Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters.

Bjørnsen T, Wernbom M, Kirketeig A, Paulsen G, Samnøy L, Bækken L, Cameron-Smith D, Berntsen S, Raastad T

Abstract

PURPOSE:
To investigate the effects of blood flow-restricted resistance exercise (BFRRE) on myofiber areas (MFA), number of myonuclei and satellite cells (SC), muscle size and strength in powerlifters.

METHODS:
Seventeen national level powerlifters (25 ± 6 yr [mean ± SD], 15 men) were randomly assigned to either a BFRRE group (n = 9) performing two blocks (weeks 1 and 3) of five BFRRE front squat sessions within a 6.5-wk training period, or a conventional traininggroup (Con; n = 8) performing front squats at 60%-85% of one-repetition maximum (1RM). The BFRRE consisted of four sets (first and last set to voluntary failure) at ~30% of 1RM. Muscle biopsies were obtained from m. vastus lateralis (VL) and analyzed for MFA, myonuclei, SC and capillaries. Cross-sectional areas (CSA) of VL and m. rectus femoris were measured by ultrasonography. Strength was evaluated by maximal voluntary isokinetic torque (MVIT) in knee extension and 1RM in front squat.

RESULTS:
BFRRE induced selective increases in type I MFA (BFRRE: 12% vs Con: 0%, P < 0.01) and myonuclear number (BFRRE: 18% vs Con: 0%, P = 0.02). Type II MFA was unaltered in both groups. BFRRE induced greater changes in VL CSA (7.7% vs 0.5%, P = 0.04), which correlated with the increases in MFA of type I fibers (r = 0.81, P = 0.02). No group differences were observed in SC and strength changes, although MVIT increased with BFRRE (P = 0.04), whereas 1RM increased in Con (P = 0.02).

CONCLUSIONS:
Two blocks of low-load BFRRE in the front squat exercise resulted in increased quadriceps CSA associated with preferential hypertrophy and myonuclear addition in type 1 fibers of national level powerlifters.

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17min
May 22, 2019 Snippit 53 ► Type 1 Hypertrophy After BFR - Part 1
Snippit is made possible by listeners like you.
Please help support the podcast:
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Hi everyone,
Today's podcast is a paper that we have spoken a lot about since it was published. This paper got a lot of publicity on social media and is probably a great example of not judging a book by it's cover. In other words, when you dig a bit deeper into the article, there are a lot of interesting findings and points to note. This is a big paper so we have split it into two parts. We hope you enjoy.

Type 1 Muscle Fiber Hypertrophy after Blood Flow-restricted Training in Powerlifters.

Bjørnsen T, Wernbom M, Kirketeig A, Paulsen G, Samnøy L, Bækken L, Cameron-Smith D, Berntsen S, Raastad T

Abstract

PURPOSE:
To investigate the effects of blood flow-restricted resistance exercise (BFRRE) on myofiber areas (MFA), number of myonuclei and satellite cells (SC), muscle size and strength in powerlifters.

METHODS:
Seventeen national level powerlifters (25 ± 6 yr [mean ± SD], 15 men) were randomly assigned to either a BFRRE group (n = 9) performing two blocks (weeks 1 and 3) of five BFRRE front squat sessions within a 6.5-wk training period, or a conventional traininggroup (Con; n = 8) performing front squats at 60%-85% of one-repetition maximum (1RM). The BFRRE consisted of four sets (first and last set to voluntary failure) at ~30% of 1RM. Muscle biopsies were obtained from m. vastus lateralis (VL) and analyzed for MFA, myonuclei, SC and capillaries. Cross-sectional areas (CSA) of VL and m. rectus femoris were measured by ultrasonography. Strength was evaluated by maximal voluntary isokinetic torque (MVIT) in knee extension and 1RM in front squat.

RESULTS:
BFRRE induced selective increases in type I MFA (BFRRE: 12% vs Con: 0%, P < 0.01) and myonuclear number (BFRRE: 18% vs Con: 0%, P = 0.02). Type II MFA was unaltered in both groups. BFRRE induced greater changes in VL CSA (7.7% vs 0.5%, P = 0.04), which correlated with the increases in MFA of type I fibers (r = 0.81, P = 0.02). No group differences were observed in SC and strength changes, although MVIT increased with BFRRE (P = 0.04), whereas 1RM increased in Con (P = 0.02).

CONCLUSIONS:
Two blocks of low-load BFRRE in the front squat exercise resulted in increased quadriceps CSA associated with preferential hypertrophy and myonuclear addition in type 1 fibers of national level powerlifters.

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